• De Je vu

    De Je vu

    Wednesday, November 21, 2012

    'De Je Vu'

     

    Skill WOD: Barbell Sumo Deadlift High Pull

     

    4 Rounds for time:

    10 Chin Ups

    15 Barbell Sumo Deadlift High Pull

    20 Push Ups

    25 Squat Jumps

    Run 200 m

    http://www.youtube.com/watch?v=VjRB2mcTiMI

  • Tabata Tuesday

    Tabata Tuesday

    Tuesday, November 20, 2012

    Tabata Tuesday

     

    Accumulative Reps of:

    Ring Rows

    KB Swings

    Hollow Rocks

    Mountain Climbers

    KB Swings

    Lateral Lunges

    Ring Rows

    http://www.youtube.com/watch?v=aIzUl2xkJP8

  • Get It Over With

    Get It Over With

    Monday, November 19, 2012

     

    Skill WOD: Overhead Squat

    "Get It Over With"

     

    For time  3 Rounds in the following Reps: 21-15-9

    Overhead Squats

    Pull Ups

    Box Jumps

    Push Ups

    Reverse Crunches

     

    http://www.youtube.com/watch?v=7spRknkD1hU

  • IMPACT

    IMPACT

    Sunday, November 18, 2012

     

    IMPACT Class 3pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 3pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park.  Any questions please call 5163122208.

  • Take Off

    Take Off

    Saturday, November 17, 2012

    Take Off

    Perform 4 Rounds of the following for time:

    10 Back Squats (45/65/75/95/135)

    800m Run

    10 KB Swings

    400m Run

    http://www.youtube.com/watch?v=Vm7fQIqM9XU

  • WHATEVER

    WHATEVER

    Friday, November 16, 2012

    Whatever

    Skill Set: Push Press

     

    For time 3 Rounds of:

    30 KB Swings

    25 Wall Balls

    20 Pull Ups

    10 Push Press

     

    http://www.youtube.com/watch?v=g0gEsMc1JZ4

  • "JOSH"

    Thursday, November 15, 2012

    "Josh"

    For Time:

    21 Overhead Squats 95/55

    42 Pullups

    15 Overhead Squats

    30 Pullups

    9 Overhead Squats

    18 Pullups

     

    SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

    http://www.youtube.com/watch?v=L38N3DHmlyc

  • Tabata Push and Pull

    Tabata Push and Pull

    Wednesday, November 14, 2012

    Tabata Push and Pull

     

    Strength WOD: Deadlift

    1 1 1 1

    Conditioning WOD: Tabata for reps

    Bench Press

    Push Press

    Row (calories)

     

     

    http://www.youtube.com/watch?v=NXnMerUZeHM

  • FLIP

    FLIP

    Tuesday, November 13, 2012

    'Flip'

    Skill - Med Ball Cleans

    Conditioning WOD: Flip

    5 Rounds of:

    20 Overhead Squats

    20 Med Ball Cleans

    20 Wall Ball Shots

    http://www.youtube.com/watch?v=ON5l7xDUVns

  • "SMALL"

    Monday, November 12, 2012

     

    Hero  WOD "SMALL"

     

    Three rounds for time of:
    Row 1000 meters
    50 Burpees
    50 Box jumps, 24" box
    Run 800 meters

    U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

    http://www.youtube.com/watch?v=UweKybOuivA

  • IMPACT

    IMPACT

    Sunday, November 11, 2012

     

    IMPACT Class 3pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 3pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park

     

  • "Barbara"

    Saturday, November 10, 2012

    "Barbara"

    5 Rounds for time:

    (3 minute rest between rounds)

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Air Squats

     

    http://www.youtube.com/watch?v=qZ6NX4yQLCo

  • No Problem

    No Problem

    Friday, November 9, 2012

    'No Problem'

     

    Strength WOD: Bench Press

    3 3 3 3 3

    Conditioning WOD: 20 min AMRAP

    10 Deadlifts

    20 Sit Ups

                                                                                              30 Wall Balls

    40 Release Push Ups

     

    Be Strong - Be Strong for we are not here to play, dream, or drift.  We have hard work to do and heavy loads to lift

    http://www.youtube.com/watch?v=qwFvPeN81Bo

  • Buffalo

    Buffalo

    Thursday, November 8, 2012

    Buffalo

     

    Skill WOD: Overhead Squat

    Conditioning WOD: Buffalo

    5 Rounds of:

    15 Overhead Squats

    15  Pike Jumps

    15 Sit Ups

     

     

    http://www.youtube.com/watch?v=6bXhGDvRbFE

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